Thought Field Therapy (TFT)

Thought Field Therapy (TFT) was my first hands-on healing tool. It gave me something I could do myself, anywhere, whenever a memory or trigger hit.

What TFT is

TFT was developed by psychologist Roger Callahan in the 1980s. It combines ideas from traditional Chinese medicine and psychology. While you think about something that upsets you, you tap on specific points on your face, hands and body in a set order, called an algorithm. Different sequences are used for anxiety, trauma, anger, guilt and other feelings.

How it helped me

After years of living on high alert, my body didn't know how to calm down. Tapping gave me a way to interrupt that. When a memory or trigger came up, I could sit down, tap through a sequence, and feel the charge come down. It didn't erase what happened, but it made it possible to look at it without being overwhelmed.

How to start

1. Pick one feeling to work on, like anxiety about a conversation.
2. Rate how strong it is from 0 to 10.
3. Learn a basic TFT sequence from a certified practitioner or a reputable TFT resource, and tap through it while you focus on the feeling.
4. Rate it again. Repeat until it comes down.

Good to know

TFT is a complementary practice, and research on it is still limited. It's widely used for stress relief and is safe to try, but it isn't a replacement for medical or psychological care. If you're dealing with severe trauma, consider working with a trained practitioner or therapist.

Related: Emotional Freedom Technique (EFT), a simpler tapping method that grew out of TFT.